6 kettlebell exercises for women

You’re already in great shape, thanks to your dedicated fitness routine. Well done! That said, you’d love to build a little more muscle. We get it! Did you know that using a kettlebell in your workouts could significantly increase their intensity, delivering visible results in no time? Here’s everything you need to know about the kettlebell — a strength training tool that works just as well for women!

What is a kettlebell?

A kettlebell (or girya) is the piece of equipment traditionally used in Girevoy, a strength sport originating in Russia. The sport involves various disciplines such as the jerk, the snatch and the clean and jerk, and is closely related to weightlifting. The kettlebell is the object used to practise this activity. It consists of a solid, cannonball-shaped mass — usually made of cast iron — fitted with an arched handle. In competitive sport, kettlebells come in set weights: 16 kg, 24 kg or 32 kg.

Since then, the kettlebell has found a new purpose and is now widely used in gyms and fitness studios for general conditioning. As a result, kettlebells are now available in a full range of weights (the lightest starting at 2 or 4 kg), and even in adjustable versions.

What are the benefits of training with a kettlebell?

Working out with added weight — whether a kettlebell or dumbbells — offers clear advantages when it comes to building muscle. The extra load amplifies the intensity of every movement. As a result:

• Kettlebell training helps increase your muscular power.
• As muscle mass grows in volume and density more quickly, your basal metabolic rate gets a significant boost.
• Exercising with a kettlebell demands greater focus, concentration and enhanced motor coordination.
• Endurance, stamina, power and explosiveness are all improved.

The kettlebell is therefore widely used to take classic fitness moves to the next level. And it’s far from being a men-only tool. More and more women are embracing it, as toned and sculpted physiques are very much in vogue. So if you’re a woman, don’t be put off by this piece of equipment — it’s completely accessible!

Which kettlebell exercises are best for women?

A quick note before you get started: if you’re a beginner and have never used a kettlebell before, it’s recommended to go for an 8 kg weight (if you want to work your arms) or 12 kg (if you want to strengthen your lower body). For more experienced athletes, kettlebells between 10 and 16 kg will be more appropriate. These weights may seem high, but keep in mind that a kettlebell doesn’t work like dumbbells. Thanks to its handle, it’s easy to grip, and it also requires you to engage your entire body — so the load isn’t just carried by your arms! Lighter kettlebells can be tempting, but according to many fitness coaches, a 4 kg kettlebell session simply won’t deliver results. Consider yourself warned!

Exercise n^o1: Classic Squats

The classic squat can absolutely be performed with a kettlebell. The added weight will intensify the exercise — perfect for women who dream of glutes and thighs that are seriously toned!

• Start standing with your feet shoulder-width apart, toes turned slightly outward.
• Hold the kettlebell with both hands.
• On the inhale, bend your knees and lower down, pushing your hips back, keeping your back relatively straight. At the same time, raise the kettlebell in front of you to eye level.
• Lower until your thighs are parallel to the floor.
• On the exhale, push back up.

Start with 2 sets of 10 squats. From there, you can:

• Increase the number of reps per set
• Increase the number of sets
• Increase the weight of your kettlebell

Exercise n^o2: Squat Variation

To make the exercise more challenging and tone your arms and shoulders, try this variation on the classic squat.

• Take the standard squat starting position, with one difference: hold the kettlebell in one hand only.
• As you lower into the squat, press the kettlebell overhead with your arm fully extended. Your other arm should be extended straight in front of you.
• Stand back up and repeat 10 times, then switch hands.

Add 2 sets of 20 squats to your routine fitness.

Exercise n^o3: Deadlifts

This is the foundational kettlebell exercise. It will help you get comfortable with the equipment while strengthening your arms, shoulders, glutes and core.

• Start standing with your feet hip-width apart, knees slightly bent. Place the kettlebell on the floor between your feet.
• With a straight back, hips tilted back and chest lifted, grip the kettlebell by the handle.
• On the inhale, stand up tall. Drive your hips forward, engage your core, squeeze your glutes and activate your thighs. Your back should not be doing the lifting.
• On the exhale, lower back down until the kettlebell touches the floor. Hips tilt back again, back stays straight, all muscles remain engaged.

Start with 2 sets of 10 deadlifts, then build up to 3 or 4 as you progress.

Exercise n^o4: Swings

This is a kettlebell-specific exercise that works brilliantly for women. It has the advantage of engaging the entire body: hamstrings, glutes, back, shoulders and abs.

• Start standing with your feet shoulder-width apart, knees slightly bent. Tilt your hips back without over-arching your lower back.
• Hold the kettlebell with both hands at arm’s length and let it hang between your legs. Drive through your legs. Keep your shoulders relaxed.
• On the inhale, stand up by driving your hips forward. Engage your glutes. This hip extension should be explosive enough to swing the kettlebell upward with your arms straight.
• Then return to the starting position, letting the kettlebell swing back down in a pendulum motion. The movement should be controlled and fluid: back straight, core engaged, arms extended. The swing comes from the hips — not the back, arms or legs.

The swing is a highly technical movement. To begin, aim for 2 sets of 5 to 10 swings. Once you’ve mastered the form, you can gradually add more to your fitness session.

Exercise n^o5: Russian Twists

Russian Twists are a go-to move for building a strong core, and adding a kettlebell takes them to the next level.

• Sit on the floor, balanced on your sit bones, knees bent, feet flat on the ground, torso leaning slightly back.
• Hold the kettlebell with both hands.
• On the inhale, rotate to the left, bringing the kettlebell toward the floor. The work comes from your abs, not your back.
• On the exhale, return to centre.
• On the next inhale, perform the same rotation to the right, then return to centre.

Aim for 2 to 3 sets of 20 twists — 10 on each side — as part of your regular routine.

Exercise n^o6: Lunges

Weighted lunges call for not one, but two kettlebells! A great way to maximise results and build thighs worth showing off!

• Stand tall with your feet hip-width apart, arms at your sides, holding a kettlebell in each hand.
• On the inhale, step forward with your right leg while your left leg extends behind you. Keep your arms straight at your sides.
• Lower until your right thigh is parallel to the floor and your left thigh is perpendicular. Your weight should be centred over your right thigh, your back straight, your body in one line. The kettlebells should hover close to the floor without touching it.
• On the exhale, push back up through your right thigh, keeping your arms straight.
• Repeat 10 times, then switch legs.

Start with 2 sets of 20 lunges, then add one or two more sets as you build strength.